Sleep vs Recovery Score
Score your recovery readiness based on sleep hours and the prior session training load.
100% client-side · no upload
Recovery Score
Recommendation
How to use
- Enter how many hours you slept last night.
- Enter yesterday's training load in AU — use the Training Load Calculator or enter 0 for a rest day.
- Results update instantly — see your recovery score and a training recommendation.
Related tools
- Training Load Calculator — calculate the load score for any session
- Gym Rest Timer — countdown between sets
- VO₂ Max Estimator — estimate aerobic capacity
- Sleep Cycle Calculator — optimal wake and bedtimes
More ways to use this tool
Frequently Asked Questions
- Is this recovery calculator free?
- Yes, completely free with no signup and no usage limits.
- Does my data leave my device?
- No. All calculations run in JavaScript inside your browser. Nothing is sent to any server.
- Does it work on mobile?
- Yes. The calculator is mobile-first and works on iPhone Safari and Android Chrome.
- What does the recovery score mean?
- A score of 80–100 means well-recovered and ready for hard training. 60–79 is moderate recovery — normal sessions are fine. 40–59 means partial recovery — keep intensity low. Below 40 means high fatigue — rest or very light activity is recommended.
- Where do I get the training load value?
- Use the Training Load Calculator on this site. Enter your session duration in minutes and your session RPE (1–10). The result in AU is the value to enter here.
Last updated: By jarvisbox